Comparing Nutrients in 100 calories Blanched AlmondsVS Rolls, hamburger, whole grain white, calcium-fortified

Weight per 100 calories

Blanched Almonds

17g

Rolls, hamburger, whole grain white, calcium-fortified

39.2g

Blanched Almonds have 2.3 times more energy per 100g than Rolls, hamburger, whole grain white, calcium-fortified. It has very high energy density when compared to other foods. Rolls, hamburger, whole grain white, calcium-fortified having high energy density.

Which food has more nutrients per 100 calories - Blanched Almonds or Rolls, hamburger, whole grain white, calcium-fortified?

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

Rolls, hamburger, whole grain white, calcium-fortified

15%

12%

73%

100 kcal ▼

Macro Nutrients

Blanched Almondsvs Rolls, hamburger, whole grain white, calcium-fortified

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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9.18%8.9g

Fat

1.4%1.37g

8.9 gvs1.37 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.1%0.67g

Saturated Fat

1.43%0.46g

0.67 gvs0.46 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.042%0.001g

Omega 3

3.3%0.053g

0.001 gvs0.053 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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12.3%2.1g

Omega 6

2.5%0.43g

2.1 gvs0.43 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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2.43%3.16g

Carbohydrate

14%18.2g

3.16 gvs18.2 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.1%0.78g

Sugars

5.03%3.65g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.78 gvs3.65 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

0 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.005g

Glucose

0.005 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.76g

Sucrose

0.76 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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4.4%1.68g

Fiber

2.37%0.9g

1.68 gvs0.9 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.48%3.63g

Protein

6.5%3.65g

3.63 gvs3.65 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Blanched Almondsvs Rolls, hamburger, whole grain white, calcium-fortified

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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2.7%0.032mg

Vitamin B1

17%0.21mg

Thiamine

0.032 mgvs0.21 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9.27%0.12mg

Vitamin B2

9.53%0.12mg

Riboflavin

0.12 mgvs0.12 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.7%0.59mg

Vitamin B3

11.4%1.82mg

Niacin, nicotinic acid, niacinamide

0.59 mgvs1.82 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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1.06%0.053mg

Vitamin B5

Pantothenic acid

0.053 mgvsNA mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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1.5%0.019mg

Vitamin B6

3.14%0.041mg

Pyridoxine

0.019 mgvs0.041 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2.08%8.3μg

Vitamin B9

13.7%55μg

Folates and Folic Acid

8.3 μgvs55 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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27%4.03mg

Vitamin E

0.86%0.13mg

Tocopherols and Tocotrienols

4.03 mgvs0.13 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

1.63%1.96μg

Phytomenadione or phylloquinone

0 μgvs1.96 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Blanched Almondsvs Rolls, hamburger, whole grain white, calcium-fortified

4%40mg

Calcium

9.14%91mg

40 mgvs91 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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19.3%0.17mg

Copper

7.8%0.07mg

0.17 mgvs0.07 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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6.95%0.56mg

Iron

12.7%1mg

0.56 mgvs1 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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11%45.4mg

Magnesium

3.55%15mg

45.4 mgvs15 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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13.5%0.31mg

Manganese

15.8%0.36mg

0.31 mgvs0.36 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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11.6%81.5mg

Phosphorus

8.57%60mg

81.5 mgvs60 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.3%112mg

Potassium

2.2%74.5mg

112 mgvs74.5 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.99%0.54μg

Selenium

10%5.5μg

0.54 μgvs5.5 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.21%3.22mg

Sodium

13.4%201mg

3.22 mgvs201 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.58%0.5mg

Zinc

7.3%0.8mg

0.5 mgvs0.8 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.021%0.76g

Water

0.41%15g

0.76 gvs15 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Blanched Almonds vs Rolls, hamburger, whole grain white, calcium-fortified:

Blanched Almonds have 31.1 times more Vitamin E than Rolls, hamburger, whole grain white, calcium-fortified.
While Rolls, hamburger, whole grain white, calcium-fortified contain 6.3 times more Vitamin B1, 3.1 times more Vitamin B3, 2.1 times more Vitamin B6, 6.6 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
Both Blanched Almonds and Rolls, hamburger, whole grain white, calcium-fortified have similar amounts of Vitamin B2 per 100 kcal.
Both Blanched Almonds as well as Rolls, hamburger, whole grain white, calcium-fortified have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Blanched Almonds vs Rolls, hamburger, whole grain white, calcium-fortified:

Blanched Almonds have 2.5 times more Copper, 3 times more Magnesium, 1.4 times more Phosphorus and 1.5 times more Potassium than Rolls, hamburger, whole grain white, calcium-fortified.
While Rolls, hamburger, whole grain white, calcium-fortified contain 2.3 times more Calcium, 1.8 times more Iron, 10.1 times more Selenium, 62.3 times more Sodium and 1.6 times more Zinc than Blanched Almonds.
Both Blanched Almonds and Rolls, hamburger, whole grain white, calcium-fortified have similar amounts of Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Blanched Almonds have 6.5 times more Fat, 1.5 times more Saturated Fat, 4.9 times more Omega 6 and 1.9 times more Fiber than Rolls, hamburger, whole grain white, calcium-fortified.
While Rolls, hamburger, whole grain white, calcium-fortified contain 78.1 times more Omega 3, 5.8 times more Carbohydrate and 4.6 times more Sugars than Blanched Almonds.
Both Blanched Almonds and Rolls, hamburger, whole grain white, calcium-fortified have similar amounts of Energy and Protein per 100 kcal.
Both Blanched Almonds as well as Rolls, hamburger, whole grain white, calcium-fortified have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Blanched AlmondsVS Roasted AlmondsRolls, hamburger, whole grain white, calcium-fortifiedVS Roasted AlmondsBlanched AlmondsVS Pancakes, whole wheat, dry mix, incompleteRolls, hamburger, whole grain white, calcium-fortifiedVS Pancakes, whole wheat, dry mix, incomplete

Compare Foods

Comparing Nutrients in 100 calories Blanched AlmondsVS Rolls, hamburger, whole grain white, calcium-fortified

Weight per 100 calories

Which food has more nutrients per 100 calories - Blanched Almonds or Rolls, hamburger, whole grain white, calcium-fortified?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: